Calcium and Lactose in Common Foods

Vegetables Calcium Content Lactose Content

Calcium-fortified orange juice,

1 cup 308-344 mg 0

Sardines, with edible bones,

3 oz. 270 mg 0

Salmon, canned, with edible bones, 3 oz. 205 mg

Soymilk, fortified, 1 cup 200 mg 0

Broccoli (raw), 1 cup 90 mg 0

Orange, 1 medium 50 mg 0

Pinto beans, ‘/a cup 40 mg 0

Tuna, canned, 3 oz. 10 mg 0

Lettuce greens, V* cup 10 mg 0

Dairy Products

Yogurt, plain, low-fat, 1 cup 415 mg 5 g

Milk, reduced fat, 1 cup 295 mg 11 g

Swiss cheese, 1 oz. 270 mg 1 g

Ice cream, ½ cup 85 mg 6 g Cottage cheese, ½ cup 75 mg 2-3 g

Clearly, many foods can provide the calcium and other nutrients the body needs, even when intake of milk and dairy products is limited. However, factors other than calcium and lactose content should be kept in mind when planning a diet. Some vegetables that are high in calcium (Swiss chard, spinach, and rhubarb, for instance) are not listed in the chart because the body cannot use the calcium they contain. They also contain substances called oxalates, which stop calcium absorption. Calcium is absorbed and used only when there is enough vitamin D in the body. A balanced diet should provide an adequate supply of vitamin D. Sources of vitamin D include eggs and liver. However, sunlight helps the body naturally absorb or synthesize vitamin D, and with enough exposure to the sun, food sources may not be necessary.

Some people with lactose intolerance may think they are not getting enough calcium and vitamin D in their diet. Consultation with a doctor or dietitian may be helpful in deciding whether any dietary supplements are needed. Taking vitamins or minerals of the wrong kind or in the wrong amounts can be harmful. A dietitian can help in planning meals that will provide the most nutrients with the least chance of causing discomfort.

What Is Hidden Lactose? Although milk and foods made from milk are the only natural sources, lactose is often added to prepared foods. People with very low tolerance for lactose should know about the many food products that may contain even small amounts of lactose, such as

Bread and other baked goods

Processed breakfast cereals

Instant potatoes, soups, and breakfast drinks

Margarine

Lunch meats (other than kosher)

Salad dressings

Candies and other snacks

Mixes for pancakes, biscuits, and cookies

Powdered meal-replacement supplements

Some products labeled nondairy, such as powdered coffee creamer and whipped toppings, may also include Ingredients that are derived from milk and therefore contain lactose.

Smart shoppers learn to read food labels with care, looking not only for milk and lactose among the contents, but also for such words as whey, curds, milk by-products, dry milk solids, and nonfat dry milk powder. If any of these are listed on a label, the product contains lactose.

In addition, lactose is used as the base for more than 20 percent of prescription drugs and about 6 percent of over- the-counter medicines. Many types of birth control pills, for example, contain lactose, as do some tablets for stomach acid and gas. However, these products typically affect only people with severe lactose intolerance.

Summary Even though lactose intolerance is widespread, it need not pose a serious threat to good health. People who have trouble digesting lactose can learn which daily products and other foods they can eat without discomfort and which ones they should avoid. Many will be able to enjoy milk, ice cream, and other such products if they take them in small amounts or eat other food at the same time. Others can use lactase liquid or tablets to help digest the lactose. Even older women at risk for osteoporosis and growing children who must avoid milk and foods made with milk can meet most of their special dietary needs by eating greens, fish, and other calcium-rich foods that are free of lactose. A carefully chosen diet, with calcium supplements if the doctor or dietitian recommends them, is the key to reducing symptoms and protecting future health.